05
Apr 2015
CFM WOD’s 4/6 – 4/11
Monday 150406 WOD
Fitness & Performance
A.
Dead lift – 3×7@65% of 2RM from 150330
Note: Every rep should be lowered under complete control. No touch and go reps.
Rest a minimum of 2 minutes between sets.
B.
“Helen”
As fast as possible, complete 3 rounds of:
400m run
21 Kb swing 53/36
12 Pull up
Tuesday 150407 WOD
Fitness
A.
Press (strict) – In 15 minutes, establish a 2RM
Rest as needed
B.
In 11 minutes, complete as many rounds and reps as possible of:
7 Shoulder to overhead – (Use 85% of weight established from above)
14 Ab-mat sit-up
21 Double under
Performance
A.
Push jerk – In 15 minutes, establish a 2RM
Rest as needed
B.
In 11 minutes, complete as many rounds and reps as possible of:
4 Push jerk – (Use 85% of weight established from above)
12 V-up (keep elbows and knees locked)
50 Double under
Wednesday 150408 WOD
Fitness & Performance
A.
Barbell reverse lunge – 4×5/side (start at a moderately heavy load and ascend in weight every set)
Rest at least 90 seconds between sets.
B.
Turkish get up – 4×3/side (Use heaviest weight possible across all sets)
Note: Perform 3 with one arm before switching sides.
Rest as needed
C.
With a partner…
Row 3,000m, switching every 250m
Note: Non-rowing partner must perform 8 burpees before getting back on rower.
Thursday 150409 WOD
Fitness
A.
2 Snatch first pulls (3 sec hold above knees) + 2 snatch pulls (slow past knees/maintain locked elbows) + 1 power snatch – In 15 minutes, establish the heaviest weight possible, while maintaining solid technique.
B.
Every 2 minutes, for 12 minutes, perform the following (6 sets):
4 Power snatch (use a weight that is challenging but allows for good form)
8 Box jump 24/20″
C.
100 Double-unders for time
Performance
A.
3 Position Snatch (1 power snatch+1 hang power snatch+1 hi-hang power snatch) – In 15 minutes, establish a heavy complex for the day.
B.
Every 2 minutes, for 12 minutes, perform the following (6 sets):
6 Power snatch – Use 85% of weight established above.
12 Box jump 24/20″
C.
250 Double-unders for time
Friday 150410 WOD
Fitness & Performance
A.
Front squat (Tempo 32×1) 5×3 – Start at a moderately heavy load and increase weight throughout all sets.
Rest at least 2 minutes between sets.
B.
For time, complete the following as fast as possible:
30 Thruster 65/45
10 Pull-up
20 Thruster
20 Pull-up
10 Thruster
30 Pull-up
Saturday 150411 WOD
TBD…
Facebook
Instagram
